HIIT Cardio

Maximize results by managing heart rate

This week, I want to talk about High Intensity Interval Training (HIIT) for cardio. There are several ways to perform this type of training, and I have heard and read many people talk about the different ways to do it! The way I want to discuss doing HIIT is with your Heart Rate Monitor for maximum cardio results.

In my last article, I discussed finding your resting and maximum heart rate (HR) and figuring out what level of intensity to be at for Steady State Cardio. (Check this article out before you continue on with this one.)

1) To begin this HIIT cardio program, you want to warm up for 2 minutes on whatever cardio equipment you chose (personally, I like the StepMill).

2) As soon as you are warm, increase the level of intensity to the maximum level on your machine, and sprint as fast as you can for 30-60 seconds.

3) After your sprint, slow the machine down to a slow level, and allow your heart rate (HR) drop to 75% of your maximum heart rate.

4) As soon as you hit your 75% maximum HR, increase the level and sprint again. The first couple of intervals will have minimal rest periods, as your HR will recover more quickly. But after a few intervals, your rest period will increase and your heart rate will go up higher during your sprints.

Here’s An Example StepMill Workout…

– Warm up for 2 minutes on StepMill at level 7.
– Increase level to 20, and sprint for 40 seconds.
– Slow it down to level 9 until heart rate drops to 160 beats per minute (my 75% maximum HR).
– Then, sprint again at level 20.
– Continue this for allotted cardio time, consistently monitoring heart rate and sprint time.

Use this type of cardio training to break plateaus and change up your routine! This will allow you to burn more calories in less time and reach your fitness goals! Don’t forget your heart rate monitor!

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.